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Strength And Weight Training For Kids – Benefits And Tips Avinash Rajapet - Program Director & Head Trainer, Fitbee December 16, 2019

Strength And Weight Training For Kids – Benefits And Tips

What Is Strength and Resistance Training?

Strength training improves muscular fitness by exercising a specific muscle or muscle group against an external force. It is ideal to lose weight, gain muscle, and/or just to look and feel better. Strength training incorporates the use of light weights, bodyweight exercises and free weights. 

It is important that you do not confuse strength training with weightlifting, bodybuilding, or powerlifting.

This is a great way to improve sports performances and is also used extensively in rehabilitating from injuries. 

  • Is Strength Training Good for Kids?

Strength AND RESISTANCE training are debatable whether a child under the age of 13 should really train with weights, but it depends on your fitness trainer, and/or the community you are in. Most people will tell you that pre-pubescent children are too weak to handle that kind of resistance training as it may result in pre-mature bone fusion, and inevitably stunt growth; which is not true. 

Strength training will do anything but stunt the growth of your child. Kids in elementary and high school are effectively able to lift weights to build strength, and it surely does not pose a threat. We encourage children and adolescents to incorporate strength training into their regular fitness regime at least 3 days a week.

  • Benefits of Strength Training:

If performed in an orderly manner, strength training has numerous benefits for growing children.

Along with increasing the child’s muscle strength and endurance,  exercise helps protect your child’s muscles and joints from sports-related injuries, thereby improving their performance in nearly any sport, from dancing to football games!

  • Tips to Create the Right Strength Training Regime:

The best way to create a strength training plan for your child is to: 

  • Seek instructions Make sure you have a personal trainer to create a safe and appropriate regime based on your child’s age, size, and interests. Or enroll your child at our Fitbee fitness studio, and we shall change the course of your child’s routine to make fitness and health as fun as possible!
  • Always warm-up and cool down – Encourage your children to begin a workout, specifically resistance training with a simple 5-10 minute warm-up that includes light aerobic, or cardio activity like jumping jacks, walking, and/or jogging; this warms the muscles and avoids stiffness after workouts. Some stretching activities will help as an alternative, too.
  • Start light – Children and teenagers can safely train as long as the weights are light enough. Body-weight exercises such as pushups are effective options to keep things light.
  • Adult supervision – This is very important in terms of safety, and how much your child might be lifting.
  • Try to keep it fun! – Vary the routines every workout to avoid periodicity, and offer incentives to motivate them.

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